Proprioceptive neuromuscular facilitation, also known as PNF stretching, is a variety of stretches that involves two types of stretches: passive stretching and isometric stretching. These stretches are the most effective way to increase flexibility both statically and passively. Typically, PNF requires a partner to perform correctly. However, PNF neck stretches can be done alone.
Upper Trapezius and Levator Scapulae
This stretch will assist your neck in being more stable. Tilt your head to the right. Place your hand on your head for resistance. This hand is meant to keep your neck from coming back to the center. Hold this stretch for six seconds. Release your neck by removing your hand from your head and bringing your head back to center. Repeat this exercise three times. Switch positions by tilting your head to the left and repeat the same exercise four times.
Neck Lateral Flexion Stretch
Tilt your head forward. Place your hands on the back of your head to keep your head from coming back to center. Hold this position for six seconds. Repeat this same exercise three more times. Tilt your head downward and apply pressure on the left side of your head. Hold for six seconds and repeat three more times. Repeat four times with pressure on the right side of your head.
Sterno-Cleido-Mastoid
Turn your head to the left until you can no longer turn your head any further, but do not turn your head to the point at which pain is occurring. Place your hands over your head. Apply some resistance with your hands and turn your head back to the center position. Hold this tension and position for six seconds. Repeat this exercise three times. Turn your head to the right and repeat this exercise four times. Please note that you should not be feeling pain. If you do, you should ease up on the force you are applying.
Neck Extension Stretch
Place your right hand around your neck. Your fingers and thumb should be on the muscles on each side of your throat. Place your left hand on top of the right hand. Tilt your head backward while pushing your head along with your neck. Hold this stretch for six seconds, then release. Repeat this exercise three more times. This exercise stretches the muscles in the front of your neck.
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